F3 Knoxville

Tag: Tractor

Recycled 40(5) Minutes of Hell

THE SCENE: Heavy fog and mid 20s with a slight breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops X 20 IC
Windmills X 9 IC
2 Burpees
9 CherryPickers
4 Burpees
Little bit of this & that
6 burpees
Took the long winding way around the parking lot to mosey to the far end at the start of the greenway.

THA-THANG:

Partner up
P1 backpedals to the school electronic sign, Bobby Hurley, and job back
P2 starts exercise
Switch as partner returns

  • Burpees X 150
  • Squats X 300
  • Big Boy Situps X 150
  • Manly Arm Rotations X 300
  • Merkins X 150
  • Imperial Walkers X 300

Mosey back to AO
MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 17:27-28.  With so much noise and people talking and yelling at each other, reminder to stay calm and just be more quiet.  Better to stay quiet and seem smart than open our mouth and be a fool.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tuesday with Leftovers

THE SCENE: 32 degrees and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walkers x 20 IC

Manly Arm Rotations x 10 ED EA

Mr. Spectacular x 10 IC

Seal Clap x 20 IC

OHC x 20 IC
THA-THANG:

Stink Bombs: Center cone with five cones in circle around. Partner up and perform number of reps for exercise (combined number). While Partner 1 does reps Partner 2 goes to center cone to perform one of three exercises. Each time P1 or P2 comes to center perform next exercise.

  • Center Exercises: 10 Mr. Spectacular, 20 lunges (10 EL), 30 SSH
  • Cone 1: 100 Burp
  • Cone 2: 200 OHC
  • Cone 3: 300 Merkin
  • Cone 4: 400 BBS
  • Cone 5: 500 Squat

MARY:
Mosey back to AO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Bible says “Do not be afraid” 365 times. So don’t be skeered and keep moving forward.
MOLESKIN:

ANNOUNCEMENTS:

If you’re legs work, then you didn’t

THE SCENE: Cool, not cold with a little bit of drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x ??? , Toy Soldiers x 20, Chinooks x 15 both ways, ISW x 15
THA-THANG:
Field of Dreams x 2 rounds

  • 1st base was squats then mtn climbers
  • 2nd base was merkins then bbs
  • 3rd base was lbc then plank jacks
  • home was 20 burpees then 20 man makers

Then we partnered and P1 did Iron Mikes while P2 Bernie Sanders 50 yards then lunged back.  Modified exercises for time slightly.  BBS, then squat jumps.

MARY:
Mosey back to AO but no time left.  Recover Recover

CIRCLE OF TRUST/BOM:
Lead your kids to Jesus by example, not by pressure.  Kids know when they are being pushed or pressured to do something.  Don’t force Jesus into their lives, the have to WANT him in their lives because they see him in OUR lives!

Go Ahead Make Fun of Me

THE SCENE: Cold 32 and clear
F3 WELCOME & DISCLAIMER  exercises borrowed from link below
WARM-O-RAMA:  45 Minute Total Body Strength Workout without Equipment – Full Body Workout Routine for Women & Men – YouTube
Alternating cross arm w/ run in place IC, 3 Ct. Hip Hinge reach 3-way, Partial sqt with  1) butterfly stroke, 2) Morroccans, & 3) Manly Arm Rot (B) IC
THA-THANG:
Mosey to light pole

  • 1 MIN Sumo Dead lifts (bottom 1/2 only)
  • 1 MIN Bulgarian Split SQTS each side
  • 1 MIN Hip Hinge ABD rollouts
  • 3 CT Triple drop SQTS (SQT & reverse lunge each side)
  • Mosey to track area
  • SQTS with donkey kick 3 CT
  • Hip-Ups x 20 (B)
  • High Plank Row 4CT IC (alt arms)
  • Run one lap around track and finish with stairs
  • Staggered Mkn x 10 (B)
  • ISO Biceps / triceps crusher x 30s (4 reps)
  • Plaunches- hands turned bkwd plank and lean fwd / hold x 5 (HARD)
  • Tricep Pop-Ups- High plank walk hands out, down to forearms & pop up
  • Sky Diver pull ups-  3 CT IC x 10
  • Pike MKNS- in CDD position, hands face each other, x 10 (pure hell)
  • Run another lap around track
  • Mosey to AO

MARY:
Pulse Absx 20, 4 CT Mtn Climbers, Seated Flutters which eventually turned into supine flutters, Jack Knifes 4CT (B) x 15, Hello Dollies x 20 IC, Gas Pumps x 20 IC, Supermans x 15 IC, Bridges x 10 IC, Tempo SQTS with a thrust (no eye contact) x 10 IC
COUNT-OFF & NAME-O-RAMA
Tuba, Fast, Simmons, Tractor, Natty
CIRCLE OF TRUST/BOM:
discussion on suicide, reaching out for help and noticing the signs
MOLESKIN:
Prayers for Herbie & Biohazard’s lonesomeness
ANNOUNCEMENTS:
The Lord’s Big Day is 10 days from now!

Recycled & Modified

THE SCENE: Frigid cold and clear 23 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 25, Windmills IC x 10, Cherry Pickers IC x 10, Imperial SQT Walkers IC x 10, Grady Corns ( Q struggled with this coordination) x 20 IC, T Plank Arm Circles x 10 IC (B) and both directions
THA-THANG:
Mosey to street light and Partner up.  P1 runs to rock pile to grab a coupon while P2 stays and does MKNS until P1 returns and then P2 gets coupon, P1 does MKNS

  • Mosey to Bank lot
  • w/ rock, partners face each other & perform jump ups and overs on curb, performing a SQT w/ OH Press on each side of curb x 20
  • P1 runs lap around bank with coupon OH while P2 performs SQTs with coupon out front swap & repeato x 2
  • P1 runs lap doing coupon curls while P2 does tricep raises OH with coupon, swap & repeato x 2
  • Mosey to street light, P1 returns coupon to rock pile, P2 performs burpees, swap & repeat
  • All together and perform 30 lunges followed by 5 8CT Man mankers
  • Bear crawl on frozen grass to curb and back
  • Crab walk 25 yards to AO

MARY:
Box Cutters, Bruce Lees, Flutter kicks, Hello Dollies, Supermans, Ring of Fire, Circle of Trust
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Work on those relationships and keep them healthy
MOLESKIN:
8 HIMS handles frozen rocks which turned into frozen hands….Biohazard and Fast N Easy could not handle the cold so they will need to borrow some sweatshirts from Herbie next time.
ANNOUNCEMENTS: